Pic of CrossFit CrownTown’s family of supporters and athletes at last weekend’s NLI Competition.

*Note* I thought I’d share the schedule of farmer’s markets with everyone. This is the best place to get fresh, grass fed meats and organic produce. Reasonable prices and a lot of variety. I suggest you get there early, or you may be disappointed if they sell out:

If anyone plans to go, let me know. Also, I’m looking into getting a whole grass fed steer and/or pig. I need to get my hands on a box freezer and find some interested partners to go in on it together.

Upcoming Events:

THIS SATURDAY: December 17th, 2011 – Grand Opening & Member Appreciation Celebration. This will be held at:

Chronic Tacos Cantina 100 N Lincoln Ave. Corona, CA 92882

We look forward to having some Paleo style tacos, drinks and good times with everyone who RSVP’d in celebration of CrossFit CrownTown’s Grand Opening & Member Appreciation. It will be from 6-8pm.

January 14-15, 2012 – The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where he will be competing against seven CrossFit Games competitors along with many other legit athletes from all over. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com

Wednesday

Skill: 10 minutes of SMART goals (unless the WOD or cool down have your SMART goal in it – then work on a different area that needs improvement)

World Class Fitness in 100 Words;

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
-Provided by CrossFit.com